SPORT SCIENCE - Professional Tennis Registry

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Caloric and Nutritional NeedsToday, there is a great awareness of healthy diets. A very active athlete usually should eatmore than a sedentary person, because the athlete burns more calories.In general, there are five major food groups: grains, vegetables, fruits, dairy and protein(meat/beans). A sixth group, oils, is ingested in small quantities. Dietary Reference Intakes(DRIs) were created by the National Academy of Sciences Institute of Medicine and areincorporated into a simple graphic (below), which is available online atwww.choosemyplate.govThis website helps people make smart, healthy choices in diet.A tennis player might burn 500 to 1,500 calories in a match, but they will need significantlymore during the entire day. The total calories used in a day for an inactive person is knownas the basal metabolic rate (BMR). It is for maintenance of body functions at rest. Inaddition, even the food you eat requires energy to digest.PTR Practical On Court Applications for Sport Science 20
Glycemic Index in Determining Pre-Match MealsGenerally, an active tennis player will require more calories, and those would come mainlyfrom carbohydrates. Not all carbohydrates are created equally however, as some takelonger to digest, and hence, produce energy more slowly for the body. Some foods aredigested quickly to become energy sources. Since they break down quickly, they raise theblood glucose and insulin. These foods are known as having a high glycemic index (GI).Diabetics have been long aware of these foods, and try to restrict their intake. Foods thatbreak down slowly and don’t raise blood glucose and insulin rapidly have low GI.If a player is in a three hour match and needs some energy quickly late in the competition,sport drinks and sugary foods provide quick energy, since they have high GIs. If a player iseating hours before a match, and wants to use the food more effectively as energy, s/hemay choose to eat foods with low GIs. For example, before a late morning match, a playermay choose a breakfast of bran cereal with blueberries and milk. Milk, blueberries (andmost fruits) and bran are low GI foods.After a tough match, a player should replenish for the next day’s competition, and usinghigh GI foods immediately after a match can be helpful. In addition, a light protein snack(e.g., yogurt) is best utilized by the body in the minutes after a match. Sometimes, anathlete might eat some pretzels, a moderate to high GI food. Bananas, commonly used fortennis matches, are moderate GI foods.The International GI database, as run by the University of Sydney (SUGiRS, SydneyUniversity Glycemic Index Research Service) is an excellent source to look up the GIs offoods.www.glycemicindex.com© USDAPTR Practical On Court Applications for Sport Science 21
Page 1 and 2: Practical On Court Applications for
Page 3 and 4: ContentsAbout this Publication 3Par
Page 5 and 6: About this PublicationSport science
Page 7 and 8: SpecificitySpecificity means employ
Page 9 and 10: The Physical Demands of TennisThere
Page 11: First Step (Service Line Repeaters)
Page 14 and 15: How the Kinetic Chain WorksMost coa
Page 16 and 17: Planning Training and Playing Sched
Page 18 and 19: Periodization for Players who Compe
Page 20 and 21: 1. Be aware of the temperature, hum
Page 24 and 25: Protein Consumption for Tennis Play
Page 26 and 27: Special Considerations for Female A
Page 28 and 29: In an ongoing study at this writing
Page 30 and 31: Stretching for TennisStretching is
Page 32 and 33: Best Practices for the Warm UpA war
Page 34 and 35: During a tournament, from match to
Page 36 and 37: Strength TrainingTraditional streng
Page 38 and 39: Deliberate PracticeIn the early 197
Page 40 and 41: PART IIThe information provided in
Page 42 and 43: FroggersStand upright with shoulder
Page 44 and 45: Arm HugsStand upright with shoulder
Page 46 and 47: Essential Cool Down StretchesThere
Page 48 and 49: Crossed Arm StretchHold the left ar
Page 50 and 51: 90/90 External Shoulder RotationUse
Page 52 and 53: Single Arm/Single Leg RowWith the r
Page 54 and 55: Exercises to Strengthen/Stabilize C
Page 56 and 57: Kneeling Super Dog (Bird Dog)Start
Page 58 and 59: Power Exercises with a Medicine Bal
Page 60 and 61: Medicine Ball Granny TossStand hold
Page 62 and 63: Lower Body ExercisesThere are many
Page 64 and 65: Exercises to Strengthen the ServeTh
Page 66 and 67: Single Leg Jump to Romanian Deadlif
Page 68 and 69: V - Volley DrillPlace two cones equ
Page 70 and 71: Additional ResourcesT.R. Bachle, R.
Page 72 and 73:
References1. G. Smekal, S.P. von Du
Page 74 and 75:
26. T.F. Tyler, G.C., Thompson, S.J
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SPORT SCIENCE - Professional Tennis Registry

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